Daily WOD

A) Bench Press 2RM B) Weighted Pull-Up 7-7-7 Rest exactly 2 minutes between sets. Hold the same weight across three sets for score to count. C) 500m Row ...

This Saturday the Skills session is going to cover Rope Climbs, Farmer Carry and Prowler work. There will be a solid team WOD involving these movements (and some others) during the session as well so if you’re interested in getting involved in this workout come...

For time: 800m Row 10 Deadballs (50kg+/35kg) 20 Hollow Rocks 30 Ring Dips 800m Run 10 x 5m Burpee Broad Jump 20 Hollow Rocks 30 Alternating KB Bent Over Rows (24/16kg) Cash Out 100 Double-Unders ...

Mo-Billity 6.15pm This Saturday the Skills session is going to cover Rope Climbs, Farmer Carry and Prowler work. There will be a solid team WOD involving these movements (and some others) during the session as well so if you're interested in getting involved in this workout come...

Julie LeBoydre working hard on the rope climbs during Friday's WOD. Well done Julie, it was great to watch your determination to get them done. ...

MOBILITY 7.30am SKILLS 9.30am - Rowing, Double Unders, Muscle-Ups WOD 6.30, 7.30, 8.30am A) Thruster 5-5-5 B) Infinite OTM - Continue to complete the following task each minute until failure. If you do not complete 6 rounds OTM continue the workout which then becomes 6 rounds for time. "Bergeron Beep Test" 7 Thrusters (35/25kg) 7 Pull-Ups 7 Burpees ...

Bring your long socks for the rope climbs. No sock/tape/barrier = no climb. 3 rounds for time: 800m Run 5 Rope Climbs 20 Dumbbell Ground-to-Overhead (1 x 20/15kg) 50 Double Unders ...

We already have an impressive collection of abandoned jumpers at the gym and winter hasn't really got going yet. Check the upstairs clothes rack if you've left yours behind. A) 20 minutes to work up to a heavy 3 rep Power Clean + Push Jerk B) For time: 30 Cal...

A) Overhead Squat 7 - 7 - 7 You have the option to work on Overhead Squats for the whole session, or if time allows add one or both of the following: B) 30 x Back Squats The aim here is to complete the set without racking the bar. Recommended weights...

3 x 7 minute AMRAPs Score is addition of total reps for each station = Total reps eg. 65/50/72 = 187 A) 5 Chest-to-Bar Pull-Ups 10 Wall Ball (9/6kg to 11/10') B) 5 x 10m Farmer Carry shuttles (2 x 32/24kg) 10 Russian KB Swings (32/24kg) C) 5 Strict Dips 10 Box Jumpovers (24/20") http://vimeo.com/96910646...

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